4. Prone Knee Bend
This one is a little easier: simply lie flat on your stomach and chest with your arms folded and your chin/face resting in them. Now you’re going to raise one leg behind you and curl your heel up to your buttocks. Hold this just enough to create a slight stretch.
If you can’t feel the stretch, then you can always ask a friend to gently push down on that leg for you. Otherwise, hold for a while and then move onto a harder stretch. This is a great starting exercise to warm yourself up into the other movements.